PPLAdmin

1. WOD 5 push jerk 155/105 10 burpee box overs 15 kb swings 53/35 5 push jerk 155/105 20 bbos 30 kbs 5 push jerk 30 bbos 40 kbs for time 2. Shoulder Mobility ( click here)

Back Squat 5 5 3 3 1 1 Work up to a heavy 1 400m run Rest 1 minute 400m run Rest 1.5 minutes 400m run Try to beat your time every run

“Blake” 4 rft 100ft walking lunge (45/25) 30 Box jumps 24/20 20 wall ball shots 20/14 10 HSPU

REST DAY! Enjoy your 4th of July! Be safe!

For time 1000M row 21-15-9 Push press 135/95 pull ups 400m run

15 minute AMRAP 5 Front Squats (185/115) 200M sprint 10 pistols (5 each) 20 double unders

1. snatch 5×3 work up to heaviest possible 2. clean and jerk 5×3 work up to heaviest possible

20 Minute AMRAP 250M Row 21-15-9 Kb swings (53,35) burpees

Thursday July 4th Closed Friday July 5th Noon, 4:30, 5:30, 6:30 It looks as if most will be out of town or off on the 5th so we will have our regular noon time and afternoon classes but no morning classes. Have a safe and wonderful holiday! GSCF Staff

“Michael” 3 rounds for time 800M run 50 sit ups 50 back extensions